Running vs Jogging: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while Jogging burns 246 calories in 30 minutes and 492 calories in an hour. Running has a MET value of 9.8, compared to Jogging's 7.0.

Calorie burn during exercise is influenced by factors such as METs, body weight, duration, and intensity. This comparison examines the calorie expenditure of Running and Jogging, both high-impact activities. Understanding these differences can help individuals choose the right exercise for their fitness goals.

What Is the Difference Between Running and Jogging?

Running is a high-impact aerobic activity characterized by a faster pace than jogging. It typically involves a higher intensity level, resulting in greater calorie burn. Jogging is a moderate-paced form of running that is less intense than sprinting. It is also classified as high-impact but generally results in lower calorie expenditure compared to running.

Running vs Jogging: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Running and Jogging.

Duration (155 lb / 70 kg)	Running	Jogging
15 min	172 cal	123 cal
30 min	345 cal	246 cal
45 min	517 cal	369 cal
60 min	689 cal	492 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Jogging?

For burning the most calories: Running burns 99 more calories than Jogging in 30 minutes, totaling 345 calories compared to Jogging's 246.

For time efficiency: Running burns 11.5 calories per minute, while Jogging burns 8.2 calories per minute.

For lower-impact exercise: Jogging is less intense than Running, making it a better option for those seeking lower-impact exercise.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or jogging by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Jogging at about 7.0 METs (easy general jog). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Running burns 345 calories in 30 minutes, while Jogging burns 246 calories in the same time frame.

How many calories does Running burn in an hour?

Running burns 689 calories in an hour.

How many calories does Jogging burn in 30 minutes?

Jogging burns 246 calories in 30 minutes.

Which is better for weight loss?

Running burns more calories overall, with 689 calories per hour compared to Jogging's 492 calories.

What is the MET value for Jogging?

Jogging has a MET value of 7.0.

How many calories does Running burn per minute?

Running burns 11.5 calories per minute.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Jogging burns 246 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Jogging burns 492 calories in an hour.
• Running has a MET value of 9.8.
• Jogging has a MET value of 7.0.